Game Plan

This is for my own benefit – I figured I’d post this now during training and before pre-race overconfidence sets in during my taper. It's also for Dug, Bob, and Brent. I've seen or heard each of them wonder about how long it would take to fake an Ironman. Well, I figure this would be a good guide for these fellas - in my trained state I'm only slightly less fit than those guys are just walking around. And I'm not just saying that, I've seen it in action over the years. So, here’s my plan/estimates. Swim: In a race simulation swim on the long course this week, I did the distance in 1:25. I’m hoping the race day adrenaline cancels out the extra time due to open water wandering. Swim the first 800 swimming every other stroke until I find the tower at ASU, then switch to bilateral breathing for the remainder. A bad day would be 1:40 Bike: The bike course is three loops. The out portion is flat for the first two thirds and then climbs gradually for the last third. Drink Lap 1: In an effort to recover from the swim, I plan on limiting my wattage to between 150-175 on the out section as I refuel to replace losses from the swim. On the ‘descent’, I’ll still hold the same wattage. At two hours, take the first dose of Vitamin I. Lap 2: Increase wattage to 200-220 watts. At the turn, drink an Ensure and let it settle on the in section. Lap 3: Maintain wattage at 200-220 watts. Continue drinking as scheduled. Take an extra gel and water at the turn. Estimate: 6:00-6:20. I’m sure I could do it faster, but don’t want to come undone on the first lap of the run. Run: The run is also three laps along the Tempe Town Lake. After the first lap, I plan on taking another Ensure and another dosage of vitamin I. This is the big variable – I could realistically end up anywhere between 5:15 with my one mile jog/one minute walk strategy or as much as 6:40 if I fall apart and have to do a lot more walking. An average combined transition time is around 15:00. I figure an extra 5:00 for changing clothes to be more comfortable. So - 1:25 + 6:00 + 5:15 + 0:20 = 13:00 or 1:40 + 6:20 + 6:40 + 20 = 15:00. Somewhere in the middle would be 14:00. Afterwards, I’m planning on a bacon double cheese burger, fries, and an Oreo shake. That is if I can talk some people into carrying my stuff to the car (and if I can hobble that distance).